Achieve your goals in a supportive atmosphere

South Dublin Strength and Conditioning was founded in 2010 and is a constantly evolving, progressive training facility located in Harold’s Cross, Dublin.

Our aim is to help you achieve your goals, whether it is on the field, in the ring, on the court or just being able to excel at everyday tasks. We take pride in our service, constantly looking to improve and believe in building a strong foundation, both in physical capacities and mental fortitude.

We achieve this using various training methodologies and modalities, which are designed to get the most out of everyone that comes through the doors here at SDSC. Methods ranging from barbell training, bodyweight movements, gymnastics, kettlebell training, olympic lifting.

We are proud to be different to your standard gym. We are open to ALL levels. You will not find an elitist attitude or any egos in our community. No one will be judged on their ability, only on the effort and attitude that they bring to the gym.

Find a class

Strength Training

STRENGTH TRAINING

Conditioning Training

CONDITIONING
TRAINING

Core Work

CORE WORK

Movement Work

MOVEMENT WORK

Certified Coaches

CERTIFIED COACHES

Nutritional Advice

NUTRITIONAL ADVICE

Medically Aware Training

MEDICALLY AWARE
TRAINING

Central Location Dublin 6

CENTRAL LOCATION

Symetrio
Daily schedule
12:00 - 13:00

Aerobic Conditioning

  • Neal Boylan

Prices for real people

no hidden costs

€180

Per Month

Unlimited Sessions
Monthly InBody Scans
Performance Tracking
Expert Coaching
Movement Screening
Access to True Coach app (for travel and distance workouts)
Individual Diet Plan
Monthly Zoom check ins
Nutrition / Behaviour / Exercise goal setting
Online Support

Get in Touch

Hear what our members have to say

Since joining the gym I have gone on a different path. I’ve been looking after myself both physically and mentally in a way I’ve never done before and as a result I’ve really managed to achieve a lot of things. I do honestly think joining SDSC was the start of it all…It gave me a belief in myself.

Cathal

I have been performing much better on the pitch recently. I am feeling fitter, stronger and totally on point. I have no doubt it is due to the hours put in at the gym. I really appreciate the work and patience Dave puts in it is all paying off in spades!

Aoife

An avid GAA player I was devastated when injury caused me to hang up my boots much earlier than I had hoped. Joining SDSC was one of the best things I have done. Dave tailored every exercise to ensure I got strong without aggravating my old injuries. Prior to joining the gym, I could not squat my own body weight without having pain but within a few months I was squatting 70 kg pain free. SDSC not only improved by physical health but also gave me back the thing I missed most about GAA, that sense of training with your friends and having fun. I had tried joining commercial gyms after I finished GAA but I never continued with them. For me, the most important thing is to enjoy your training and look forward to going to the gym and that shone true in SDSC. I also recently had a baby and I'm 100% sure the strength I gained while training with Dave ensured I was able to stay fit during pregnancy and recover well after it. I cannot recommend this gym highly enough.

Chrissie

View all testimonials

Instagram

The band is back 🚀🚀🚀

Trigger leading the charge! 🤣 🔥
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Jeff doing work 💪🏻

I coached Jeff online for a few months before he moved to Dublin but nothing beats in person training with real time feedback.

Jeff is already strong but the challenge was to tighten up a few positions (we worked through lots of pause sets online) and even though it is a case of having to reset the weight a little bit, it will serve him well going forward and hitting new PRs 💪🏻

Edit: no sound because even though I pay IMRO, Spotify gets the hump on if there is any background music 🙄🙄 - just imagine Wu-Tang Clan as the backdrop to my expert coaching cues …
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We are excited to be hosting @jane.erbacher and the ERG ARMY for seminars on the Rowers and Skiergs on the 6th and 7th of August!

This will be our third time hosting Jane and every time she comes here we learn so much from her.

Here is a quick breakdown of the weekend…

Saturday August 6 - Project Row and Project Ski.

Sunday August 7 - Erg Army Certification.

Early bird tickets go on sale when the WAITLIST NEARS CAPACITY - which is looking like it will be in the next couple of days.

These tickets are at a reduced rate but there are a very limited number of them - folks on the waitlist will have initial access.

To sign up for the waitlist go to the link in our bio.

We can’t wait for this one!
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🚨 Seminar Announcement 🚨

We are delighted to announce that @jane.erbacher is coming back for a THIRD time to present her Erg Army seminar, on the 6th & 7th of August.

We would be known for our bias towards the ergs in our conditioning classes, training in general and also our attention to detail when it comes to using these machines. Jane has played a huge part in building this ethos here and we can’t wait to sharpen our skills again when she returns!

This seminar is over two days and is open to everyone - coaches, trainees and anyone that got themselves a rower or Skierg over lockdown and are looking to level up and train effectively. This seminar is suitable and beneficial for all levels.

If you would like to sign up to the waitlist, go to the link in or bio 👆🏻

Any more questions, DM or ask here 👍🏻

We will be limiting numbers for this, so sign up early to book your spot.
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🚨 Seminar Announcement 🚨

We are delighted to announce that William Wayland from @poweringthrough will be coming back for a seminar on the 24th of July.

The last seminar was a great success and we had coaches present from all over the country. I have already had a lot of inquiries about this and so has William on his side, so it is a case of first come first served.

The seminar will be €95 for the day and you can DM me here or email me at info(at)southdublinsc.ie to book a spot!
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Since the numerous lockdowns the general level of inquiries have been mixed at best. Previously if someone got in touch, they would usually follow though and arrange a consultation but these days it is common to be met with radio silence.

Business 101 would suggest following up but to me that is just borderline invasive and email tennis is one of my least favourite past-times.

3 queries have been persistently landing in my inbox the past few months, and here are my replies…

• Can I try a free class?

Absolutely not. The gym is 11 years old and at this point has nothing to prove in terms of efficacy. We also have plenty of members paying good money and it would be a slap in their face to give up one of their spots for someone that has zero attachment to the gym.

Our consultations are free of charge. During those we get to have a chat about exercise history and goals, run through a quick movement screen and an InBody scan. From there we can establish if the gym is a good fit and vice-versa. Which leads into the next question…

• Will I be tied into a contract?

No. There are no contracts - we don’t even have a 3 month minimum required starting payment. I don’t know what other gyms are up to but I am always slightly irked when I am approached with skepticism and suspicion around memberships. It is pretty much the opposite - as a small business I ask for some notice if there is a cancellation (which almost always amounts to 24 hours). Many times I have contacted folks if attendances have been poor and offered to pause / cancel memberships. I have also canceled subscriptions if folks have turned out to not be a good fit and given refunds for the same reason.

• (If you have not even joined the gym) and are requesting pauses for x, y and z…

I don’t actually respond to these emails. I would love to pause all of my standing orders while away but unfortunately I can’t. I am going away for 2 weeks next month for the first time in 6 years and it will actually cost me more money in terms of paying staff etc. If you have never set foot in the gym and are already asking for the above, that is the reason I haven’t replied to your emails.

🙏🏻🙏🏻🙏🏻
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Niall mopping up his tears after another roast from Natalie… it’s anti-social training at the best of times in here… ...

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🚨 LOW ALTITUDE TRAINING 🚨

Thursdays are for the ergs!

Guaranteed to improve your aerobic fitness through actually being coached and sensible progressions 💨

#nogimmicks
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Staggered Stance RDL …

A great way to add unilateral posterior chain work without sacrificing stability (which often happens with the Single Leg RDL).
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Marvel at how strong I am…

Jokes. I filmed this straight after about 2 hours of jiujitsu so this felt like 80% of my 1 rm…

I saw this take on clusters on an @opexfitness program and enjoyed incorporating them in my own training.

For the group strength plans we will run something similar this week and next for the main lifts. So when people ask me what ‘5.1.1.1’ means, here it is.

Clusters are a great opportunity to work more volume at higher intensities and the short rests will help to prevent breakdown of technique due to fatigue…

There will be a bit of variation for each individual on this prescription but most folks will work at around 80% of a 1 rm.

Let’s keep the momentum going from the past few weeks 💪🏻💪🏻 see you all tomorrow 🔥
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Another solid week done. The focus on the past 2 weeks have been pauses for our main lifts. The next two weeks we will be looking at clusters - a chance to work with higher percentages for more reps 💪🏻

Remember, we coach all levels - here we have gym heads, beginners, an iron man, PTs. The fact we cap classes to 7 and can tailor workouts if needed, allows to do this.

It doesn’t matter what level you are at, you just have to be sound 😊
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Neal getting Ciara set up on ErgData.

One of my only regrets about our current format / timetable is that we can’t run more of these erg classes.

Neal was telling me a story the other day about a family gathering he was at last week. Relatives and friends were talking about an erg franchise and about how excellent it looked on social media. Neal being his self-deprecating self didn’t engage in the conversation but I found it a little frustrating that at that moment, those friends had access to (in my opinion) one of the best erg coaches I know and they didn’t even realise it.

I will take some blame on the above. I hate any form of self-promotion and the coaches here are probably the same due to this.

Neal not only spends free time studying and looking at erg plans and protocols, he trains consistently on the ergs too. He walks (or skis / rows) the walk. It can be hard to convey what we are about from our sporadic posts on social media but I’ll try now…

We are not into drop ins. We are into fully immersing oneself into the training and process.

We do not train or exercise with the sole intention of sweating in order to offset shitty lifestyle choices. We look for higher order reasons. Not ’shredding’ or ‘sweating’.

We do not train with the sole intention of burning calories - your training should be more than that, it should be fulfilling and rewarding, not a punishment.

We believe in and are committed to the process. Diving deep into the methods and setting out personalised plans, progressions and pacing. It is not a one size fits all approach.

We want to see and measure progress - whether that is technically or else over various distances.

We lean into the discomfort and at times brutal honesty of the ergs - especially when the time-trials rear their head. This is where we learn about ourselves and grow.

We are aligned with our true intentions behind training and not for ‘the gram’ - unfortunately we don’t have the fancy neon lighting for that. We are substance over style.

…We are not for everyone and everyone is not for us…
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It all looks like fun and games but I’ve spent the previous ten minutes antagonising these too and then just set them off on each other…

#coaching 🤌🏻🤌🏻🤌🏻
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God damn, I hate marketers…

You’ve gone to the trouble of finding out my name, then proceed to call me a Crossfit gym 🤦🏼‍♂️

And then you presume I advertise… 🤦🏼‍♂️🤦🏼‍♂️

Full disclosure, I paid a total of about 50 euro for Facebook ads in 2019 but it brought zero ‘leads’ and that was the end of it for me.

I wrote an article eleven (11!) years ago about my grievances with Crossfit and not a lot has changed (link in bio) although I did lol at the idea of our conditioning pieces being a maximum of 20 minutes…

To be fair, I’m so far out of the loop that I am not entirely sure what goes on in Crossfit gyms anymore. I have many friends that coach in and train in such gyms and enjoy them and more power to them…at least it’s not f45.

I’d also probably have a nervous breakdown if I had a significant influx of new members at this stage, so if you are a marketer, don’t get in touch 👌🏻

-

Dave - the 2011 anti-crossfit guy xoxo
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BT just before the camera started… ‘if you don’t get double digits, we’re over’ 😩💀🤣

New PR for Bronagh 💪🏻💪🏻💪🏻
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‘Just put the damper up to 10 there and go as fast as you can’, said Neal never.

There are levels to the ergs, we’ll help you find them 🚀
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